The Little Blue Book of Sunshine

Life can be tough! If school is pants, you’re trying to figure out who you are and parents are stressing you out… then why wouldn’t you feel down on the world? But that’s rubbish if it means you feel bad about yourself, lose confidence or can’t bounce back.

The #littlebluebookofsunshine explains some of the things you can do right now to feel better, or who to turn to if things feel too much. You can pick up a copy at school, download a copy to your phone or simply read some of the great advice below. Just click the subject line to reveal top tips and useful links.

Stress

Everyone gets stressed at some point in their life, though it affects people differently. A little stress can be a good thing as it can provide the motivation to get something done.

Stress becomes a problem when it feels greater than your ability to cope. You might feel sad or tearful, anxious or worried, angry or unable to concentrate. Sometimes stress makes it hard to eat or sleep properly. You might even get physical pains.

Being stressed for a long time is bad for your health.

DEALING WITH STRESS

My name is…Say hello to the things that are stressing you out. Write them down, crossing out anything that’s unlikely to happen.A problem shared…Have a rant, have a cry, thump a cushion. Message a friend or talk to an adult you trust.Go slow…Take a walk in the park, load a playlist, or pick up a book.Make a list…List the top 5 most important things you need to do today. Tick them off as you complete each one.Get breathless…You might not feel like it but exercise and sport make a big difference to your wellbeing.Smile…Smiling makes other people feel better and changes our own mood too.

Anger

Getting angry is part of being human. We all do it and, just like stress, a little bit of it can be goodfor us.

Anger can defend you from danger, help get an important point across, or motivate you to make a change. Anger isn’t good if it harms you or the people around you. If you’re shouting, throwing stuff, hurting others (or yourself) then that’s harmful behaviour. Anger can contribute to mental health problems, and make existing problems worse.

Anxiety

Things like exams, leaving school, job interviews or even changes at home can make you feel anxious. It’s a normal biological reaction.

Signs of anxiety include feeling fearful, finding it hard to concentrate or make decisions, being restless or edgy, or even going to the loo a lot.

You might even find it hard to sleep, eat or concentrate for a little while, but the worries should stop.

For some people, anxiety doesn’t go away so easily. They might experience panic attacks or feel that they’re worrying all the time about everything. Talk to your teacher or GP if your anxiety feels overwhelming.

DEALING WITH ANXIETY

Many of the tips on this page for dealing with anger and stress will also help you to manage your anxiety.

Time to talk…Talking to a trusted adult or a friend who is a good listener can really help. They might have had the same worries, or know of someone else who did.

Make a gratitude jar…Write down the things that make you happy and place them in the jar ready to read whenever you’re feeling low.

Listen to Dr Chris…Try out this short audio guide from NHS Moodzone if you’re feeling down or depressed – www.bit.ly/lbbos_depression

Other things you can do…Regular sleep, exercise and keeping to a healthy diet can help you feel more in control and more able to cope.

Self-help books can be really helpful too. You can borrow Am I Depressed? by Shirley Reynolds and Monika Parkinson from your local library.

When to seek help immediatelyIf you feel like your life isn't worth living, or that you want to harm yourself, ask for help straight away. Organisations like Childline and the Samaritans are there to help you, not judge. Call the Samaritans for free on 116 123

Other things you can do

Breathing exercises can really help a lot of situations. Try the one on page 15 of the Little Blue Book of Sunshine.

Eating healthily means limiting high sugar and high fat foods. Make sure you’re getting a balanced diet of proteins and carbs - porridge for breakfast is a great start to the day!

Did you know you can Google your local library to see which self-help books they have available?

Take time out from social media, it’s not always good for our mental health. Go for a walk without your phone, and plan some screen-free time every week.

It’s tempting to share personal feelings on social media, but you can’t know how that will be used. Text or talk to someone you trust instead. If they don’t respond try someone else!

If you can bounce back from the ups and downs of life then you’re more likely to seek out new experiences and opportunities.

Things that help you bounce back aren’t always just to do with you…

Make a difference to othersLook out for a friend, join a club or volunteer your time. It builds your self-esteem and expands the network of people looking out for you.

Say no to negativityChallenge that internal monologue. A poor report doesn’t mean that you’re rubbish. The image in the mirror is uniquely you… loads of people think that you’re fabulous!

Find that trusted adultThere are people who love you and want to help. It’s OK if it’s not easy or possible to talk to one of your parents. Who are the other adults in your family, community or school who could step in and support you instead?